BayWay CrossFit – CrossFit Metcon Metcon (Time) 50-40-30-20-10 Cal Row WB 20/14 Metcon (Time) 17.1 redo Gymnastics Metcon (No Measure) ***if capable*** 3 x ME Sets of Bar Muscle Ups -rest 2:00 between

BayWay CrossFit – CrossFit Metcon Metcon (Time)

BayWay CrossFit – CrossFit Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time cap: 20 minutes CrossFit Games Open 17.1 Scaled (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 35-lb. dumbbell / 20-in. box (step-ups OK) F: 20-lb. dumbbell / 20-in. box (step-ups OK) Time cap: 20 minutes CrossFit Games Open 17.1 Masters 55+ (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50...

BayWay CrossFit – CrossFit Weightlifting Power Snatch (5 x 2 – Build to 2rm tng ) Metcon Metcon (Time) 50-40-30-20-10-20-30-40-50 Double Unders 5-4-3-2-1-2-3-4-5 Power Snatch 135/95 – 185/115

BayWay CrossFit – CrossFit Weightlifting Overhead Squat (5 x 2 – Tempo: 32×1) Metcon Metcon (AMRAP – Reps) 4 Rounds: AMRAP x 3 min: 30 Dbl Und/ 60 Sing 10 DB Thruster 50/35 – 35/20 Rest 2 minutes *During rest AMRAP Ab May Sit-ups *Start over each new AMRAP *Score is total number of reps *Situps count towards total